Rajma masala

Dinner

Item Rating: 79/100

1 serving (250 grams) contains 230 calories, 10.0 grams of protein, 6.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		217.0
% Daily Value*
Total Fat		5.7 g	7%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		33.0 g	12%
	Dietary Fiber	7.5 g	26%
	Sugars	3.8 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		75.5 mg	5%
Iron		2.8 mg	15%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 51 cal (23.2%)

Protein: 37 cal (17.0%)

Carbs: 132 cal (59.8%)

About Rajma masala

Rajma Masala is a traditional North Indian curry made with red kidney beans (rajma), cooked in a spiced tomato-onion gravy. Originating from Indian cuisine, it is a staple comfort food often served with rice (rajma chawal). Red kidney beans are rich in plant-based protein, dietary fiber, and essential minerals. A typical serving of rajma provides approximately 120 calories, 8g of protein, 6g of fiber, and is a good source of folate and iron. The spices used, such as turmeric, cumin, and coriander, add not only flavor but also health-promoting antioxidants.

Health Benefits

• Rich in plant-based protein (8g per serving), supporting muscle repair and growth.
• High fiber content (6g per serving) aids digestion and promotes a healthy gut microbiome.
• A good source of iron (approximately 2.1mg per 100g of cooked kidney beans), which supports red blood cell production and prevents anemia.
• Contains folate (50 mcg per 100g), essential for DNA synthesis and cell repair.
• Includes antioxidants from spices like turmeric, which has anti-inflammatory properties due to its curcumin content.

Dietary Considerations

Allergens: Contains none inherent, but cross-contamination with gluten or dairy may occur during preparation

Suitable for: Vegetarian, vegan, gluten-free (if prepared carefully), high-fiber diets

Not suitable for: Low-fiber diets, specific legume intolerances (e.g., g6pd deficiency)

Selection and Storage

Store cooked rajma masala in an airtight container in the refrigerator for up to 3 days. To freeze, portion into freezer-safe containers and store for up to 3 months. Reheat thoroughly before serving.

Common Questions About Rajma masala Nutrition

Is Rajma Masala high in protein?

Yes, Rajma Masala is high in protein primarily because it contains kidney beans. A cup of cooked kidney beans provides approximately 15 grams of protein, which is excellent for vegetarians seeking protein sources. The curry itself may also contain other ingredients that contribute to its nutritional profile.

Can I eat Rajma Masala on a keto or low-carb diet?

Rajma Masala is generally not suitable for keto or strict low-carb diets as kidney beans are high in carbohydrates. A cup of kidney beans contains about 40 grams of carbs, which may exceed the carbohydrate limits for such diets. However, it can be included in moderate low-carb diets if portions are carefully controlled.

What are the health benefits of Rajma Masala?

Rajma Masala is rich in essential nutrients such as fiber, protein, iron, and folate. It supports digestion due to its high fiber content and may promote heart health by lowering cholesterol levels. However, it can be high in sodium if prepared with excessive salt, so moderation is key for individuals with high blood pressure.

What is the recommended serving size for Rajma Masala?

The recommended serving size for Rajma Masala is typically one cup (around 250-300 grams), which provides approximately 230-250 calories depending on the recipe. Pairing it with a portion of brown rice or a healthier carb source can make it a balanced meal.

How does Rajma Masala compare to other bean-based dishes?

Compared to dishes like black bean chili or chickpea curry, Rajma Masala is typically more robust in flavor due to the combination of Indian spices such as cumin, coriander, and garam masala. Nutritionally, kidney beans are slightly higher in protein than chickpeas but have similar fiber content. Preparation time for Rajma Masala may be longer because kidney beans require soaking and boiling.

Data Sources & Scientific References